Workout Dedicated to
Rusty Jarboe
https://www.caringbridge.org/visit/rustyjarboe
- Some of you may know Rusty, he is a St X alumni and was a Standout Football Player. He is still in Critical Condition with some improvements over the past week. There will be a long road to recovery at best. Help if you can by the link above. We love you Rusty.
BackBlast The County “Heavy” 5/29/2019
Pax- Alexa, Meter Maid, Gremlin, Airplane, Worm, Bulletin, Flounder(Q)
Weather- Awesome!
County Pax post at Vets often, so I’ve been thinking I need to get out to the County to show my appreciation. Why not Q while I’m there? 👊 County Pax. Based on the leg heavy repertoire I’m accustomed to, I wanted to make sure we hit the upper body hard.
Thang 1
3 Minute Tabata
Reverse Dumbbell Fly
One Arm Plate Row
Kettlebell Curl
Kettlebell Overhead Press
Pull-ups
Dips
Sandbag Bent Over Row(100lbs)
Ruck Merkins
Single Arm Row
Concentration Curls
Thang 2
Remember it’s not how you perform when your well rested and your best, it’s how you perform under adversity that really matters.
Military PT Test PU/SU only
2 Minute Merkins
2 Minute Big Boy SU
Reps to be performed to Military Standard.
Announcements
Picnic 5ks throughout the summer picnic season. 5 races spread out at a different parish each week.
http://dcracetiming.com/picnicseries/
F3 Monthly Ruck June 14 “Capture the Flag”
GoRuck Challenge Louisville 6/28/2019
COT- I have had too many friends and family have medical emergencies this month due to poor physical condition or genetic disorders. The toll is wearing on me. I thank God every day for my F3 brothers who help me maintain FAITH.
F3 Louisville 